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02/06/2026

Sweet Potato Crust Broccoli & Goat Cheese Quiche

🥕 Sweet Potato Crust
400 g mini sweet potato (precooked in the microwave 800W for 7-8mins)
1 egg
2 tbsp grated Parmesan cheese
Salt and black pepper to taste

🥚 Filling
250 g 0% high-protein yogurt
2 eggs
120 g broccoli florets
60 g goat cheese, crumbled
Salt and black pepper to taste
A pinch of nutmeg (optional)

🔪Instructions

1. Prepare the Crust
Preheat the oven to 200°C
In a bowl, combine the grated sweet potato, egg, Parmesan,oregano, salt and pepper.
Press the mixture firmly into the bottom of a plate or baking paper.
Bake for 20 minutes, or until lightly golden.

2. Prepare the Filling
In a large bowl, whisk together the chopped brocoli, high-protein yogurt, goat cheese, eggs, salt, pepper, and nutmeg.

3. Assemble and Bake
Pour the filling into the pre-baked sweet potato crust.
Sprinkle extra oregano over the top.
Bake at 180°C for 30-35 minutes, or until the center is set and the top is lightly golden.
Let cool for 10 minutes before slicing.

05/05/2026

I’ve heard a lot about the “so-so” food scene in Spain, but let me rephrase this: Barcelona’s food scene is honestly nothing special… but Valencia? Nothing here has disappointed me.

After 2.5 weeks, I’ve not only discovered a stunning city that is 100% made for walk lovers like me (with a minimum of 15,000 steps a day), but also a super affordable one (around 7–13€ per meal), with genuinely kind people everywhere.

So fare my recommendations;
Breakfast/Bruch at .valencia
Sandwich at
Healthy at
Local treat at .daniel
Coffee at .vlc

15/02/2026

🍋 Light Lemon Cloud Cake 🍋 Very light texture

• Ingredients •

90 g brown sugar

15 g softened butter (room temperature)

2 eggs (separate whites and yolks)

25 g cake flour

1 whole lemon: Zest + Juice of the lemon (with pulp)

125 ml lactose free milk

• Instructions •

1. Cream the brown sugar with the softened butter until smooth.

2. Add the egg yolks and mix well.

3. Add 1-by-1 : Flour ,Lemon zest ,Lemon juice.

4. Pour in the milk and mix until smooth.

5. Whip the egg whites until stiff peaks form.

6. Gently fold the egg whites into the batter to keep the air inside.

• Baking •

Preheat oven to 170°C
Bake mode
Bake for 35 minutes

⚜️ Optional topping

Powdered sugar
or
Meringue

---
Nutrition Intake (Whole Cake)

Calories: ~650 kcal
Protein: ~17 g
Carbohydrates: ~88 g
Fat: ~24 g
---
Per 6 slices

Calories: ~108 kcal
Protein: ~2.8 g
Carbs: ~14.5 g
Fat: ~4 g

🍋🍋🍋🍋🍋
His Valentine’s lemon cake (my favorite)
2nd try for Ygal… And this time it worked!!!

The first one was overbaked and lost its creamy texture. So we adjusted the quantities, trusted the very liquid batter, and made sure not to overbake.

We let it cool before tasting.

We took one spoon…

Then another…

And another.

At some point I said:
“Wait, we need a picture for Instagram.”

We tried to fix the edges to make it look nice.

By then, half the cake was already gone.

29/10/2025

🫐 Muffins Healthy bleuets, citron & Chocolat Noir

(Pour environ 12 muffins)

🫐 Ingrédients:

2 œufs + 1 blanc d’œuf

1/3 verre (60 ml) d’huile de coco fondue

1/3 verre (80 ml) de miel

1/2 verre (≈120 g) de yaourt grec

1 c. à café d’extrait de vanille

1 + 1/4 verre (≈130 g) de farine complète

1/2 verre (≈50 g) de farine d’amande

1 dose (25-30 g) de whey vanille 0 %

1 c. à café de levure chimique

1/2 c. à café de bicarbonate de soude

1 pincée de sel

1 c. à café / c.a.s de zeste de citron (environ 1 citron entier)

1 + 1/4 verre (≈180 g) de framboises / bleuets fraîches ou surgelées (non décongelées)

36 g de chocolat noir (≈3 g par muffin, en petits morceaux)

🫐 Préparation:

1. Préchauffer le four à 175 °C.

2. Dans un grand bol, fouetter les œufs, le blanc, le miel et l’huile de coco.

3. Ajouter le yaourt grec et la vanille, bien mélanger jusqu’à texture lisse.

4. Dans un autre bol, mélanger farines, whey, levure, bicarbonate, sel et zeste.

5. Incorporer les ingrédients secs au mélange humide, sans trop mélanger.

6. Ajouter délicatement les bleuets/ framboises (pour éviter de les écraser).

7. Répartir la pâte dans 12 moules à muffins, puis ajouter 3 g de chocolat noir au centre ou sur le dessus de chaque muffin.

8. Cuire 22 à 25 minutes, jusqu’à ce qu’un cure-dent en ressorte propre.

9. Laisser tiédir avant de démouler.

🫐 Macros estimés (par muffin)

Calories : ~150 kcal

Protéines : 8–9 g

Glucides : 13–14 g

Lipides : 5–6 g

Fibres : ~2 g

12/10/2025

🍞 PROTEIN BREAD
12 slices

✅ High in protein and fiber
✅ Low in sugar
✅ Excellent as a breakfast or snack option

🛒 Ingredients

250 g white cheese* (plain, strained if possible)...if you can't find this type of cheese, use: skyr / cottage cheese / greek yogurt

3 medium eggs

100 g instant oats - whole* (can be blended, depending on your preferred texture)

2 tbsp sunflower seeds

2 tbsp pumpkin seeds

1 tbsp psyllium* for extra softness and structure (or ground flaxseed)

1 tbsp psyllium* (optional but recommended for better texture)

1 packet baking powder* or 1 tsp baking soda

1 pinch of salt

(Optional) extra herbs, spices, or seeds for the top*

🥣 Instructions

1. Preheat the oven to 180 °C

2. In a large bowl, whisk the eggs with the yogurt until smooth.

3. Add the oats, baking soda, psyllium, and salt. Mix well.

4. Fold in the sunflower and pumpkin seeds. The batter should be thick but spreadable.

5. Let the mixture rest for 5–10 minutes so the oats and psyllium can absorb some moisture.

6. Pour the batter on a baking paper and shape it into a round loaf.

7. Sprinkle extra seeds on top.

8. Bake for 35–40 minutes, on baking function. If it's not yet golden and firm to the touch, add up yo 10 mins on a turbo roasting function.

9. Let it cool on a rack before slicing.

💡 Tips

• Psyllium gives the bread a more “bread-like” structure instead of a cake-like texture.
Ground flaxseed can also help make it denser and more elastic.

• Keeps 3–4 days in the fridge or can be frozen in slices.
Delicious toasted!

🔨 Nutrients Per Slice

Calories- ~71 kcal
Protein- 4.6 g
Carbohydrates- 3.8 g
Fat - 3.8 g
Fiber- 1.2 g

13/09/2025

Cheesecake

*Crust*
1 cup almond flour
Pinch salt
1tbsp brown sugar
Half 1/3 cup coconut oil
1/2 tsp vanilla extract

*Cheesecake*
455 gr cream cheese (!!!temprature room!!!)
50 gr brown sugar
Drizzle honey (3-4tbsp)
80 gr sour creme
3/4 tsp vanilla extract
2 eggs (!!!temprature room!!!)

Preheat oven to 160C

Combine all the crust ingredients
Pour crust into your pan and press firmly into the bottom and up the sides of your pan.

Bake 10-15 mins in your oven and set aside.

In the bowl of a stand mixer or in a large bowl (using a hand mixer) add cream cheese and stir until smooth and creamy (don’t over-beat or you’ll incorporate too much air).

Add one-by-one sugar, sour cream, vanilla extract, salt until creamy and well combine.

Gradually add lightly beaten eggs, one at a time, stirring just until each egg is just incorporated.

Pour cheesecake batter into your squareform pan (for a 9" springform pan, double de quantity by 2)

Transfer to the center rack of your preheat over and bake on 160C for 50-60 minutes.

10/09/2025

2 poached eggs (6 minutes in boiling water)

Green Goddess Salad:
A mix of any green leaves you have (mint, parsley, coriander, green onion, sunflower sprouts, etc.)
½ pomegranate
¼ white onion
Sunflower seeds
Pumpkin seeds

Vinaigrette:
Dijon mustard
Water
White wine vinegar
Apple cider vinegar
Olive oil
Sumac
Honey

Drizzle on top glazed balsamic & bee pollen
Salt & pepper to taste

So yummy !!!

25/02/2025

Slow-Cooked Barramundi with Preserved Lemon & Spinach

Ingredients:

2 red onions, roughly chopped

2 cloves of garlic, roughly chopped

1 tbsp coconut oil

1 pack of frozen spinach

1 tsp turmeric

1 tsp cumin

1 preserved lemon, chopped

A handful of black olives

1 frozen barramundi fillet

A bunch of coriander, roughly torn

A sprinkle of thyme

Instructions:

Heat coconut oil in a pan and stir-fry the red onions and garlic until slightly golden.

Add the frozen spinach, turmeric, and cumin. Cover with a lid and let it cook until the spinach defrosts and blends into the liquid.

Add the preserved lemon, black olives, and frozen barramundi fillet.

Cover everything with torn coriander leaves and sprinkle thyme generously on top to create a flavorful seasoning layer.

Cover with a lid and let it cook on low heat for 15 minutes.

Check the dish, spoon the juices over the ingredients to blend the flavors, and taste the sauce. Adjust with more cumin and turmeric if needed.

Let it simmer for another 20 minutes, ensuring it doesn’t over-reduce, as the sauce is the heart of this dish.

A true delight—enjoy!

19/02/2025

225 g (1 1/2 tasse) de farine tout usage non blanchie

5 ml (1 c. à thé) de levure chimique

5 ml (1 c. à thé) de bicarbonate de soude

310 ml (1 1/4 tasse) de bananes mûres écrasées à la fourchette (3 à 4 bananes)

125 ml (1/2 tasse) de lait de coco (voir note)

15 ml (1 c. à soupe) de jus de lime

115 g (1/2 tasse) de beurre non salé, ramolli

210 g (1 tasse) de sucre

1 oeuf

5 ml (1 c. à thé) d’extrait de vanille

*On ne reconnaît pas le goût du lait de coco dans cette recette : si on l’utilise, c’est pour rendre le pain encore plus moelleux. Une fois que la boîte de lait est ouverte, on peut congeler le reste. À défaut d’en avoir sous la main, on peut remplacer le lait de coco et le jus de lime par 125 ml (½ tasse) de crème sure.

•Placer la grille au centre du four. Préchauffer le four à 180 °C (350 °F). Beurrer un moule à pain de 23 x 13 cm (9 x 5 po) d’une contenance de 1,5 litre (6 tasses) et le tapisser d’une bande de papier parchemin en la laissant dépasser sur deux côtés.

Dans un bol, mélanger la farine, la poudre à pâte et le bicarbonate. Réserver.

Dans un autre bol, mélanger les bananes, le lait de coco et le jus de lime.

Dans un troisième bol, crémer le beurre avec le sucre au batteur électrique. Ajouter l’oeuf et la vanille. Mélanger jusqu’à ce que la préparation soit homogène. À basse vitesse, incorporer les ingrédients secs en alternant avec le mélange de bananes. Répartir la pâte dans le moule.

Cuire au four 1 heure ou jusqu’à ce qu’un cure-dents inséré au centre du pain en ressorte propre.

Laisser tiédir sur une grille. Démouler. Sur un plan de travail, couper en tranches.
..
Recette de Ricardo Cuisine r***e!

18/02/2025

Healthy Wrap
Prep Time: 3 Minutes

Ingredients:

Iceberg lettuce (2 layers)

Goat cheese (to taste)

Tuna (as desired)

Mozzarella (a few slices)

Tomato (a few slices)

Cilantro (roughly chopped)

Pollen (a sprinkle)

Black pepper (a pinch)

Pink salt (a pinch)

Olive oil (a drizzle)

Shredded roasted almonds (a sprinkle)

There’s no strict recipe—just follow your instincts! As long as you have iceberg lettuce as a base, you can mix and match with whatever you have in your fridge.

For the best balance, try to include:
✔ 1 protein – to keep you full
✔ 1 spread – for creaminess
✔ 1 soft or thin veggie – for vitamins
✔ 1 herb – to add a fresh, flavorful touch
✔ 1 seed or nut – for a crunchy kick
✔ Seasoning & dressing – to bring it all together

Get creative and enjoy!